Become Fit By Stretching

June 19, 2013 robot Fitness

Stretching is one of the best things you can do for your body. Nothing could be simpler or take less time. Alas, most Americans neglect stretching as part of an every day fitness program.

Stretching boosts muscle flexibility, which in turn leads to decreased likelihood of injury, better muscle performance, and a sense of well-being that lasts for hours after you’ve finished.

Ideally, you should stretch several times each day. Stretching in the morning gets your body ready for the activities ahead. It also helps the brain to concentrate on something focused and quiet.

Stretching at night will help your body get rid of built up tension. Stretching and relaxing muscles before going to bed will lessen soreness after a hard day and will have you waking up feeling wonderful.

Finally, stretching is an unquestionable must prior to any vigorous physical activity to prevent injury and reduce post-activity soreness.

All you need is about 10-15 minutes of stretching per session. The examples described here are only few of the many available. Or you can look for books and videos to help you along.

Some stretches can be done while sitting. Start with the neck area. Look down at your stomach. The slowly rotate your head starting to the left, then up, to the right and back down. This will stretch your neck muscles. Repeat with your wrists. While seated, simply move your closed hand in a circle using your wrist. Lift one of your legs and repeat the circles with your ankle. Make 3-5 such circles in the clock-wise direction and then the counter-clockwise direction with your neck, both wrists and both ankles.

Now bring your attention to the calf muscle. Lean safely against a wall, chair or ball. Move your right foot until it is about two feet back. Bend your left knee and allow your other knee to flex. You should feel the muscle in the back of your lower right leg being stretched. Hold the position for 30 seconds and then let go. Repeat the exercise with your left calf.

You will need to lay down to stretch the front of your upper leg. Lay on your left side with your elbow on the surface and your head supported by your left hand; bend you foot and pull it behind you. Use your right hand to grab your right foot. Your muscle will stretch when you pull your foot toward your back. Hold this stretch for 30 seconds. Switch legs and repeat the routine.

You can stretch your shoulders by clasping your hands behind your back and going upward with them. You’ll feel the muscles in your shoulder stretching. Remain in position for 30 seconds.

You can try many other types of stretches, but this is a fairly complete routine. Your doctor or trainer can help you select what exercises are best for you.

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